150225

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In contemplating the best strategy for giving you all the optimal placement opportunities for the Open, I’ve come up with a slight change to what we’ve done in previous years. This year I will be posting our strategy and tips for the Open workouts on Thursday night. Yes, for the other side of the world that means a very late post, but I’m hoping to have it up within two hours of the announcement (on Thursday night – EST).

We will be having a few of our athletes (multiple time Regional qualifiers) test the workouts at the finish of the announcement live stream. This, coupled with the live announcement, should give me and my team of nerds enough time to formulate a fairly accurate plan. Also, posting early will give us time to tweak the plan for those of you repeating, or doing the workout closer to the deadline. I will be posting the workout as the conditioning for Friday, along with a specific warmup for the event.

The goal will be to have a fairly accurate plan of attack for Friday, then have tweaks or other suggestions for a possible Monday repeat. Yes, this means I think repeats are now very important – especially with only twenty spots being up for grabs in most regions. And yes, we will be trying to get our suggestions up as quickly as possible this year, and will be able to tweak them if necessary.

Please make sure to input your results on the strategy post. For those of you who have the most success, I may need to email you with questions.

Ah… All is right in the world.

WOD 150225:

BBG

1) Every 1:30 for 6:00 (5 total sets)-

3 UB T&G Snatches (full – from floor) – @ 70% of 3rm

2) Every 2:00 for 8:00 (5 total sets)-

3 UB T&G Clean & Jerks (full – from floor) – @ 70% of 3rm

Conditioning

4 rounds of:

6 Power Snatches 135/95#
12 TTB
18 Wall Balls 20/14#

Rest 1:1

54 thoughts on “150225”

  1. So…throwing a wrench into the mix, like I tend to do. I’m traveling to a box about 45 miles away, to perform the workouts there. With my work schedule and their schedule the best day for me to “test out” is on Sunday. Any suggestion on how to push rest days around or anything Coach? Or should I try to talk them into Monday’s?

  4. So, update

    I haven’t been following for a few weeks now. I found out last week that I have a Partially Torn Meniscus in my Left Knee. Any Full Flexion movement causes pain/discomfort.

    Not going to do the open this year. Which I’m bummed about. Wanted to try and crack into the top 150 in the NE Region.

    I’ll be back following once I get my knee sorted out and I’m settled in California with a relocation coming soon.

    Good luck to all the Outlaws in the open. I’ll be keeping an eye out.

    #wineverything

  6. M / 48 / 155
    Vacay/deload week in Kauai. Stopped by Crossfit Poipu and did their wod.
    3×5 ohs. 115 135 135
    Cond. Amrap 12
    5 ohs 135
    10 box jumps
    11rounds +7 reps
    Nice and easy
    Then yoga and a mile walk

  7. 6’/195#/35 yr old

    #125 snatch (off #175 3rm)
    #155 C&J (off #215 3rm)
    11 min even TWT
    *did in my garage at home so subbed 12 #53lb squats for 18 WB.

    Kick ass 8 week programming leading up to the Open, Rudy. You da man… although I curse your face everyday when I see the workout. Am stoked to see how all the Outlaws do this year. I was traveling yesterday and at CF NOLA and saw a girl with Outlaw socks on – such an earned blood bond between fellow Outlaws.

  8. I’ve been following this program for about a month now and I really like it, the touch and go rep scheme seems to work for me.. This is going to be my first time doing the open so I dont really have high expectations

    Conditioning:
    1:40
    1:43
    1:47
    1:45

    • 24 / m / 200
      IG : essig14

      Cond:
      1:20 / 1:13 / 1:21 / 1:21
      Twt = 5:15

      Looking forward to the open. I’m hoping top 150-100 or so in mid atlantic. We’ll see! Best of luck to everyone

  10. M/36/180, Asia, 5250′ Elevation

    BBG:
    Snatches: 115
    C/J: 155

    Classtime:
    Standing Broad Jump: 9’3 1/4″
    Cond:
    5RFT: 10 burpees, 15 KBS (53), 20 DU: 9:23 (had a rope failure in last round 🙁 )

    COND:
    1) 1:24 2) 1:48 3) 2:20 4) 1:43 Total: 7:15

    M/F/S: 4/6/4
    #TheOutlawWayAfghanistan

  11. IG: robstacy4

    AM Session

    Snatch EMOM for 3

    1.) 165
    2.) 165
    3.) 165
    4.) 165
    5.) 165

    *anyone feel fatigue in their legs?

  12. snatch: 35 kg

    C&J: 42,5 kg

    Conditioning:
    1:51
    1:45
    1:51
    1:43
    Twt: 7:10
    Scaled power snatch to 37,5 kg

    • Conditioning
      1:05, 1:05, 1:05, 1:06
      TWT: 4:21
      -all UB
      -I hope this cold of mine is gone by Friday. Feeling pretty low on energy and it sucks not to be able to breathe during wall balls.

  15. Snatches based off 210

    No cleans

    Conditioning
    1) 1:18 UB
    2) 1:20 UB
    3) 1:16 UB
    4) 1:23 (ttb quick 6.3.3)
    TWT 5:17

  16. BBG:
    1.) 135 all UB
    2.) 155 all UB

    Conditioning:
    1:25, 1:26, 1:24, 1:29 ~ all UB

    TWT ~ 5:44

  18. 3 UB T&G Snatches (full – from floor) – @ 125
    3 UB T&G Clean & Jerks (full – from floor) – @ 165

    Conditioning
    4 rounds of: 1:20, 1:20, 1:21 (no repped a wb), 1:22

    I look forward to the early posts. I will be competing in the Mid-Atlantic but I’m in Afghanistan so the time difference is about 9.5 hours. Keeping my fingers crossed this year. You guys sent me to Regionals back in 2013 for Asia when service members competed where they existed not where they are stationed. This year is going to be harder, my schedule is a little wild to say the least, my training has been less than consistent and I’ll be bouncing around the world midway through the Open so its not going to be an easy year but I’ll do my best.
    #OutlawwayAfghanistan

    6 Power Snatches 135/95#
    12 TTB
    18 Wall Balls 20/14#

    Rest 1:1

  19. BBG:
    1)115
    2)135

    Conditioning:
    2:15, 2:09, 2:13, 2:14
    snatches felt a little heavy, everything else was UB and easy, even caught my breath during wall balls

  22. IG: robstacy4

    PM Session

    Emom clean and jerk

    1.) 185
    2.) 185
    3.) 185
    4.) 185
    5.) 185

    Conditioning

    1.) 1:18
    2.) 1:28
    3.) 2:12
    4.) 2:00

    *so I did go hard and unbroken on everything but T2B on the last 2 and it was a set of 6/6 8/4. I’ll take this shows where I need work conditioning wise. I just look at those last 2 times and laugh.

  23. Snatches 135
    Cj 175
    Con 5:42
    1:17/1:22/1:18/1:44
    Felt just fine on rounds 1-3 then hit the wall on the last set of t2b. Grateful it wasn’t 5 rounds!

  24. Domonic Ernesti (IG: @mrernestiempire)
    (All weights in pounds)

    BBG: 1) Done @ 145
    2) Done @ 170

    Cond: 1:46, 1:38, 1:38, 1:34
    The first round I couldn’t get a rhythm on T2B. Rounds 1-3 I went 4/4/4 on T2B, huge weakness of mine. Last round I managed 6/6. Tried making up time on wall balls (UB) but just couldn’t wish the ball to drop fast enough. Pwr snatch was UB also.

  25. M/31/178

    Snatch: 135

    C&J: 155

    Conditioning: 10:19….missed the little part about resting..oops

  29. From Misawa AB, Japan
    M/29/167/5’7.5″

    [1] Every 1:30 for 6:00 (5 total sets)-
    3 UB T&G Snatches (full – from floor) – @ 70% of 3rm (185lbs)
    Weight: 145lbs
    [1b] No warmup except for [1]: 1 Snatch Balance + 5 OHS @ 205lbs
    [2] Every 2:00 for 8:00 (5 total sets)-
    3 UB T&G Clean & Jerks (full – from floor) – @ 70% of 3rm (215lbs)
    Weight: 165lbs
    [3] 4 rounds of:
    6 Power Snatches 135lbs Unbroken
    12 TTB Unbroken
    18 Wall Balls 20lbs Unbroken
    Rest 1:1
    Time: 9:42 (1:23, 1:26, 1:24, 1:16 = 5:29 twt)

  30. BBG:

    1) 145# — no misses
    2) 185# — no misses, cleans only

    Conditioning:

    1:25 — UB – UB – UB
    1:35 — UB – 10/2 – UB
    2:04 — UB – 4/4/1/1/1/1 – UB
    2:00 — UB – 6/3/1/1/1 – UB

  31. 1)done at 150
    2)done at 165
    Cond- 1:26,1:26, 1:26, 1:23. Thought these were decent times….until I looked at the others. UB throughout.

  34. Did the connectivity drills.
    BBG:
    1. Every 1:30 for 5 sets 3 t and g snatches: 30-35-40-42.5-42.5kg
    2. Every 2:00 for 5 sets 3 T and g clean and jerk: 40-45-50-52.5-52.5 kg
    Was going to do the conditioning after the last class but decided sleep was more important. Will go for a walk on the beach today and do some mobility work so can hit the first open work out hard tomorrow. Good luck to all.

  35. Worked up to a quick 205, missed 215 twice. Shoulders felt soft and hips felt tight
    Every 1:30 x 5 3 TNG Snatches 155
    Every 2:00 x 5 3 TNG C&J 160
    4RFT Work to Rest 1:1
    6 Power Snatches 135, 12TTB, 18 WBs all unbroken
    1-1:14, 2-1:13, 3-1:10, 4-1:11
    Accessories:
    3×8 Weighted Reverse Hypers with 25lb plate
    3×10 Narrow Grip OHS with bar
    2:00 of L-Sit in 10 and 5 second intervals
    4x:20 Seated Pike Stretch
    Mobility
    2×1:00 Front Rack Stretch
    2×1:00 Wrist Stretch
    Shoulder band stretches

    Good luck to everyone who is competing in the Open!

  37. BBG
    1) 125
    2) 145

    Conditioning (scaled to 115)
    1:26
    1:24
    1:37
    1:57

    I felt good except my grip on the 3rd and 4th round. Going to add in some KB farmer carriers for grip twice a week.

    Good luck to everyone on the Open workouts. This will be my first year signing up. Did 2 or 3 of the workouts last year.

  39. Peter Foster
    ***32***/M/175#/5’9″/East Region
    IG: goalie858

    A Day behind here and contemplated doing this work the day before I am going to do the Open workout but then I said F it because I perform better with a little bit of pain in my body!

    1) @ 135#

    2) @ 160#

    3) 1:09/1:08/1:08/1:05 = 4:30 TWT and all UB

  40. BBG:
    1.55
    2.75
    3: Slower than shit…that is a time right? TTB need some serious work, jeez.
    2:00
    2:36 (had a little mishap)
    2:00
    2:06
    TWT: 8:42

  41. I like your day before open workouts. You have a nice balance. Appreciate your expertise on how to approach these workouts and breakdowns.
    Snatch 155 across
    C&J 205 across
    * don’t have 3rm tng of either so I just used a reasonable % of my 1RMs.
    Did 3 rounds of conditioning:
    1:17
    1:15
    1:13
    *barbell cycling has never came easy to me…UB on ttb’s and WBs.

  42. Done Thursday due to no time Wednesday.
    BBG
    1) 95
    2) 115
    Conditioning
    @95# 1:52, 1:51, 1:48, 1:51

  43. BBG:
    1) 145
    2) 165

    Conditioning: 4 rounds of- Rd Times: 1:13/1:15/1:14/1:12, felt solid.

    6 Power Snatches 135#
    12 TTB
    18 Wall Balls 20#

    Rest 1:1

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